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Milk vs. Graham cracker — In-Depth Nutrition Comparison

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A recap on differences between milk and graham cracker

  • Milk has more vitamin B12; however, graham cracker is higher in iron, manganese, vitamin B3, folate, vitamin B1, copper, fiber, and phosphorus.
  • Graham cracker covers your daily iron needs 47% more than milk.
  • Milk has less sodium.
  • The glycemic index of graham cracker is higher.

Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Milk vs Graham cracker infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more CalciumCalcium +62.3%
Contains less SodiumSodium -90.4%
Contains more MagnesiumMagnesium +263.6%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +12500%
Contains more CopperCopper +1600%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +94.7%
Contains more ManganeseManganese +33866.7%
Contains more SeleniumSelenium +90.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Milk
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +200%
Contains more Vitamin EVitamin E +15000%
Contains more Vitamin B1Vitamin B1 +1225%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B3Vitamin B3 +4673.1%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin B6Vitamin B6 +321.6%
Contains more Vitamin KVitamin K +14200%
Contains more FolateFolate +1720%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2552.5%
Contains more ProteinProtein +98.5%
Contains more FatsFats +992.8%
Contains more CarbsCarbs +1456.3%
Contains more OtherOther +121.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -61.2%
Contains more Mono. FatMonounsaturated fat +805.8%
Contains more Poly. FatPolyunsaturated fat +15294.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Milk Graham cracker DV% diff.
Iron 0.03mg 3.78mg 47%
Manganese 0.003mg 1.019mg 44%
Polyunsaturated fat 0.035g 5.388g 36%
Vitamin B3 0.093mg 4.439mg 27%
Carbs 4.99g 77.66g 24%
Folate 5µg 91µg 22%
Vitamin B12 0.47µg 0µg 20%
Vitamin B1 0.02mg 0.265mg 20%
Starch 46.56g 19%
Calories 42kcal 430kcal 19%
Copper 0.01mg 0.17mg 18%
Sodium 44mg 459mg 18%
Fats 0.97g 10.6g 15%
Fiber 0g 3.4g 14%
Phosphorus 95mg 185mg 13%
Vitamin K 0.1µg 14.3µg 12%
Vitamin E 0.01mg 1.51mg 10%
Vitamin B2 0.185mg 0.317mg 10%
Vitamin B6 0.037mg 0.156mg 9%
Magnesium 11mg 40mg 7%
Protein 3.37g 6.69g 7%
Vitamin A 58µg 0µg 6%
Vitamin D 1.2µg 0µg 6%
Monounsaturated fat 0.277g 2.509g 6%
Vitamin D 48IU 0IU 6%
Saturated fat 0.633g 1.633g 5%
Selenium 3.3µg 6.3µg 5%
Calcium 125mg 77mg 5%
Zinc 0.42mg 0.96mg 5%
Cholesterol 5mg 0mg 2%
Choline 17.7mg 5.9mg 2%
Vitamin B5 0.361mg 0.42mg 1%
Fructose 0g 0.99g 1%
Potassium 150mg 170mg 1%
Net carbs 4.99g 74.26g N/A
Sugar 5.2g 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - ALA 0.004g 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 0.027g 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Milk
32%
Graham cracker
Minerals Daily Need Coverage Score
14%
Milk
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Milk
Milk is lower in Sugar (difference - 19.65g)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 1g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 43)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.6)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.